I have been looking into improving my ratio of omega 6 to omega 3 as one of the steps in maximizing my health as approach the cross the top of the hill (age 50), and since I am sitting here eating cabbage in my bone soup from pastured cows, I thought I would do a quick search on the makeup of it. I will be doing a post on Omega 3 & 6 exclusively, but the info I ran across on cabbage inspired me to record my findings.

Quick side note: I call it bone soup instead of beef (or whatever) stock because many people think stock and broth are the same thing, and they are not. Stock is made from bones and connective tissue, broth is made from meat.

First off, apparently not all cabbage is the same, but it all seems to be equally healthy, just for different nutritional profiles. Bok choy has a higher concentration of beta-carotene and vitamin A than any other variety of cabbage. Red cabbage containing significantly more protective phytonutrients than green cabbage due to its concentration of anthocyanin polyphenols. These pigments have begun to be studied more because of their anti-oxidant and anti-inflammatory properties. Red cabbage also has 6 times more vitamin C than its green cousin. Savoy cabbage is a better source of Sinigrin (a glucosinolate) which is currently receiving special attention in cancer prevention research.

All cabbage contains glucosinolates, but occur in different patterns in the different types of cabbage. Plants producing large amounts of glucosinolates are currently undergoing basic research for potential actions against cancer. (sulforaphane from broccoli being the best known example).[10][11] Glucosinolates directly affect the function and expression of genes. Known as the epigenetic effect, it supplies both wide-raging and long-lasting changes to the gene’s function. Human research reveals higher dietary intakes of glucosinolates are associated with a reduction in the risk of most common cancers. One of the bi-products of glucosinolates has been found to down-regulate androgen receptors – minimizing stimulation of prostate cancer by testosterone, and cutting the risk of prostate cancer by 32%!!

Cabbage seems to be an excellent source of vitamin K & C, and are real heavy hitters in the phytonutrient department, with polyphenols being at the top of that list in cabbage.

All cruciferous vegetables must be chopped or chewed well for real benefits. Also, the fiber-related components in cabbage do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw cabbage still has cholesterol-lowering ability, just not as much as steamed cabbage. Steaming is a better cooking method than microwaving, two minutes of microwaving destroys the same amount of myrosinase enzymes as seven minutes of steaming. High temperature cooking reduces the rate of glucosinolate conversion to active molecules by about 300 percent.

Heat 5 TBS of bone soup (or water) in a stainless steel skillet.

Add shredded cabbage as soon as bubbles begin to form

cover and sauté for 5 minutes

turn off heat and let sit for 2 more minutes

Here is a great website for more info:

Have a Great Day!


Rehab Final Stretch


No pun intended.

I am now pushing my ROM to 100% of what my non-injured side is capable of. With the Adducted Lateral Rotation I am at a pain level of about 1.5-2, with the Side Lateral Rotation I am at about 3-3.5. Now that’s progress. I have added another stretch to the mix, reaching behind me to touch my shoulder blade with the back of the hand. This has me just above a 6 on the pain scale, but I am not going to back down to a lower pain level. I am going to push hard now as I’m near the end and don’t see it causing any further damage. It’s time to break down those scar tissue fibers.

Prepping For the Caving Trip!

My next (and only my second) caving trip is on the calendar. June 11th is go time! The first day we will be doing rock climbing, something I’ve never done before inside or out. We will camp outside that night, and I think drive to Blowing Cave/Cushman cave the next morning. I haven’t decided whether I’ll take my hokey little kids tent (it is definitely functional), or if I’ll take my hammock. I don’t have a rain fly for the hammock or a way to insulate the underneath side; plus there is the whole going to the bathroom, checking my blood, and adjusting it in the middle of night. It would be much easier in a tent, but somehow less adventurous.

This is a pretty intense cave, and it looks like the guides are going to split us into 2 groups so that those of us that want to go beyond the waterfall room can do it. The waterfall room took us two hours to reach on our first trip in November, and the guides said we made good time. I’m hoping we go four hours in before turning around to come out. So I’m going to need to work on my muscular endurance and my mobility. I need to make sure my shoulders, wrists, and back are all strong enough to handle the work load; this cave involves A LOT of crawling – close to 80% of the journey.

The goal for today:

– Rotator Cuff Rehab (obviously)

– Neck Mobility

– Flat Footed Squat

– Hanging hamstring stretch under tension

– Integral Strength warm-up

– Stairs – 10 floors x 2

Did I accomplish it?

– Neck Mobility

– Integral Strength warm-up

– Rotator Cuff Rehab – see below

– Legs Passing – 25

– Side Plank Dips – 5

– Elbow Rehab 3lb x30 reps

On the Rotator Cuff Rehab I did the stretches with shoulders forward, serrates flexed, 40 seconds. This was more painful than the other way, much more so for the LR vs the ALR. I would say for the Lateral Rotation I was at a 4-5 on the pain scale. I did lying ALR exercise, 3lb 1×25 reps, and standing ALR 1×15 reps. Did 1 set of side LR x25 reps. I’m thinking next week (maybe this week) I’m going to push the pain level until I can achieve 100% of the non-injured side. I also want to increase my ROM for the non-injured side, injury prevention and all that.